The Silent Burnout: Why Men Need Self-Care Too

Tammy Catania
Jun 2, 2025
2 min read

When we think of burnout, we often picture overwhelmed moms juggling endless responsibilities. But what about dads? Partners? Brothers and sons? Burnout doesn’t discriminate—yet so many men push through physical exhaustion and emotional stress in silence, often ignoring the signs until something breaks.

Burnout Looks Different in Men

While women may express burnout through overwhelm or emotional fatigue, men are more likely to experience and express it through irritability, withdrawal, physical symptoms (like headaches or digestive issues), or overworking as a distraction. They might not label it as “burnout” at all.

In a culture that often praises stoicism in men, asking for help or slowing down can feel like weakness. But it’s time we shift that narrative. Self-care isn’t about pampering—it’s about prevention, strength, and resilience.

What Causes Burnout in Men?

Unspoken pressure to provide and perform
Suppressed emotions or lack of emotional outlets
Neglect of physical and emotional needs
Poor sleep, poor diet, and no downtime
Lack of connection or meaningful relationships

These factors build quietly over time, creating chronic stress that wears down the body and mind.

A Holistic Approach to Men’s Self-Care

True self-care goes beyond a single “day off.” It’s about nurturing the whole person—body, mind, and spirit—so he can show up fully in all areas of life.

Here’s how we can support the men in our lives (and for men reading this, how to start supporting yourself):

1. Nourish with Purpose

Choose real, whole foods that fuel energy and focus.
Include protein, healthy fats, and fibre-rich carbs at each meal.
Support mood and hormones with magnesium-rich leafy greens, omega-3s, and zinc-rich pumpkin seeds.

🫐 Bonus Tip: Swap out afternoon coffee for a calming herbal tea like tulsi or reishi to ease stress and support adrenal health.

2. Sleep Like It Matters (Because It Does)

Aim for 7–9 hours of quality sleep.
Create a wind-down routine that includes screen-free time or deep breathing.
Try herbal supports like passionflower, lemon balm, or magnesium bisglycinate if winding down is tough.

3. Move to Release Stress, Not Just Build Muscle

Walk daily, preferably outdoors.
Include stretching to reduce tension.
Explore breathwork or qi gong to support nervous system regulation.

🏞 Nature-based movement doubles as a mental reset.

4. Create Safe Emotional Outlets

Encourage real conversations—not just about work or sports.
Journaling, talking to a friend, or even therapy can create vital space to process stress.
Emotional expression is a strength, not a weakness.

5. Build Micro-Routines That Recharge

A quiet 10 minutes in the morning with a warm drink.
A tech-free break after dinner.
Listening to music, meditating, or woodworking—whatever brings presence.

Consistency in small moments is where resilience grows.

Rewriting the Narrative Around Men’s Health

Self-care is not soft. It's a radical act of self-respect. For men, it's time we make space for rest, reflection, and support—without judgment or shame.

At From Roots to You, we believe men deserve holistic health just as much as anyone. They deserve to feel strong, calm, and connected—inside and out.